Lecture 18 : Muscle Cooling and Heating for Recovery, Repair, Adaptation?

Question 1

what is the rationale for cooling muscle before exercise

Answer 1

• RHIE
• heat stressful exercise

Question 2

what is the rationale for cooling during exercise

Answer 2

• aid endurance
• if you have half times or swapped on and off or in hot environments

Question 3

what is the rationale for cooling muscle for recovery from acute stress

Answer 3

• competition
• RT.
• injury

Question 4

what are the reasons for cooling muscle before or during exercise

Answer 4

reduce or delay fatigue

Question 5

what are the reasons for cooling muscle for recovery from fatiguing or damaging exercise

Answer 5

• reduce inflammation
• reduce soreness
• aid ROM
• stimulate adaptive pathways

Question 6

methods of cooling

Answer 6

cooling circulating pads

ice water

cyrotherapy chamber

Question 7

are there problems with the evidence related to muscle cooling (provide examples)

Answer 7

yes

• lots of animal studies
• only usually get large amounts of inflammation when you are doing something you are really not used to
• timeframe issues

Question 8

cooling muscle can attenuate what in terms of pain

Answer 8

attenuate DOMS and short term strength deficits

Question 9

what happened in the cold water immersion study to do with PGC1

Answer 9

after cold water immersion it amplified the PGC1 alpha but when we look at the leg that didn’t do any exercise that also got as much increase in PGC1 from the cold water immersion

Question 10

what are the two reasons that cooling also reduces blood flow to recovering muscle

Answer 10

decrease in temperature : reduces blood flow

increase in sympathetic nervous system : also causes vasoconstriction

Question 11

muscle cooling causes decrease in temperature and sympathetic nervous system which together …and what does this impair

Answer 11

decreases blood flow which reduces enzyme activity in the muscles so protein production etc

impairs substrate delivery

Question 12

what happens to the rate of protein production with muscle cooling ?

Answer 12

rates of protein synthesis, acutely and chronically impaired

Question 13

muscle cooling may not lessen ….

Answer 13

post exercise inflammation after intense exercise

Question 14

icing of a muscle injury may

Answer 14

impair its rehab (by blunting early remodelling)

Question 15

what happened to collagen fibres if they iced compared to if they didnt ice injury

Answer 15

collagen fibres doubled if you had iced compared to if you hadn’t because you had prevented macrophages doing what they needed to do to remodel the muscle in it repair

Question 16

what was found with heating damaged muscle acutely instead of icing

Answer 16

enhanced regneration

they got more cross sectional area than collagen synthesis

Question 17

there is no benefit for cooling muscle for adaptions of

Answer 17

blood vessels, endurance capacity or for strength of any tissues

Question 18

what is the metabolic potential benefit for cold water immersion

Answer 18

BAT : brown adipose tissue

its metabolically active so increases your metabolism

but jim says prioritise exercise rather than trying cold water immersion for this

Question 19

what is one benefit of cold water immersion that we can be sure of

Answer 19

mental health benefits

Question 20

what is the rationale of heating muscle before exercise

Answer 20

• injury
• immobolisation

Question 21

what is the rationale of heating muscle during exercise

Answer 21

aid force, anabolic response of signalling

Question 22

what is the rationale of recovery from acute stress for heating muscle

Answer 22

• competition
• RT
• injury

Question 23

is there any benefit to heating muscle in elite athletes

Answer 23

no evidence of benefit

their muscles already experience prolonged, intense heating and comparable stressors

Question 24

how can heating muscle work for preconditioning against damaging exercise (or disuse atrophy)

Answer 24

• up regulates several intra-cellular pathways
• protect tissue from later overuse or underuse
• improve recovery from severe muscle injury

therefore, a strong potential role in acute and rehab context

Question 25

what intra-cellular pathways does heating muscle upregulate

Answer 25

antioxidant capacity hypertrophic / anti-atrophic aerobic stress protective

Question 26

heating muscle (without exercise) can (also but)

Answer 26

protect tissue when later overused or underused these effects are not as pronounced as those from exercise. but may add to those of exercise (in untrained and recreationally trained)

Question 27

what if you trained people in the heat? (power)

Answer 27

could produce higher power, particularly upper body

Question 28

what is the evidence related to strength and benefits of chronic muscle heating

Answer 28

almost no evidence of strength related benefits of chronic muscle heating

Question 29

heating muscle is more favourable for what

Answer 29

more favourable for muscle than via whole body heating

Question 30

why is heating muscle more favourable than heating whole body

Answer 30

systemic factors : local heating increases blood flow, but whole body heat can decrease it intensity factors

Question 31

heating muscle could be used as a supplementary stimulus when

Answer 31

to maintain muscle mass before surgery and then in rehab

Question 32

does heating muscle help with mitochondrial adaptations (such as aerobic performance)

Answer 32

data is mixed conflicting findings

Question 33

we should focus on what before using heat

Answer 33

doing the basics of exercise well

Question 34

risks with heating

Answer 34

competitive heat stress URTI risk (chat says that is upper respiratory tract infection) over training risk fainting